How to grow your butt
Are your glutes no longer growing? Here are a few tips.
This is even more common among women who have been training for a while and whose results have plateaued.
Make the most of your range of motion
Reconsider your weights… yes… often you shouldn’t increase the weight; instead… lower it and prioritize your range of motion!
For example, when doing a Smith machine lunge… if you do it without a step… try lowering the weight and adding a step to allow for a greater range of motion.
Control your tempo
I see people moving up and down quickly during squats, without any criteria.
Besides considerably increasing your chances of injury, doing this also hinders your progress, because controlling the movements during execution is what causes a greater number of microtears.
There are countless variations, with slower and faster tempos. They need to be prescribed by a good professional!
Focus on compound exercises and forget trendy workouts
Please, I’ve said this many times, but it’s always good to remember… lol, don’t get creative and don’t follow the trend of some blogger who kicks her leg up and says it’s good for your butt… Stick to the tried-and-true basics! Squats… lunges… leg press… stiff-legged deadlifts… and, if needed, one or two isolation exercises!
Basic exercises to grow your butt
How to grow your butt: the usual glute basics… free-weight squats, lunges, leg press, stiff-legged deadlifts… It’s no mystery!
Remember: when training glutes, it’s important to understand that all compound movements, such as squats, single-leg lunges, and leg presses, for example, engage both the hamstrings and the front of the thigh (quadriceps), as well as the glutes!
To put it simply: whenever you use a compound exercise to train your “legs,” you’re training your butt… and vice versa.
There are variations we can do to emphasize one area or another, but it’s not possible to completely isolate the muscles mentioned during these compound exercises!
And training your LOWER BODY on consecutive days will NOT bring you any benefits!
